Is vegetarian or vegan more restrictive? Understanding the spectrum of plant-based diets

October 25, 2025 •

4 min read

According to the Vegan Society, veganism is defined as a way of living that seeks to exclude all forms of animal exploitation and cruelty, which extends its restrictions well beyond just food. When considering a shift to a plant-based eating pattern, many wonder: is vegetarian or vegan more restrictive?

Quick Summary

Veganism is more restrictive than vegetarianism, as it excludes all animal products including meat, dairy, eggs, and honey. This requires more diligent nutritional planning than a vegetarian diet, which permits eggs and/or dairy. The level of restriction directly impacts meal planning and social activities.

Key Points

Veganism is inherently more restrictive: Vegans avoid all animal products and byproducts, including meat, dairy, eggs, and honey, unlike most vegetarians.
Vegetarianism offers more flexibility: There are several types of vegetarian diets (Lacto-ovo, Lacto, Ovo) that allow for the inclusion of eggs and/or dairy.
Vegans face greater nutritional challenges: Excluding all animal products requires careful planning and often supplementation for nutrients like Vitamin B12, iron, and calcium.
Dining and shopping are more complex for vegans: The stricter rules of veganism make dining out and checking for hidden animal products on labels more challenging compared to vegetarianism.
Motivation and lifestyle determine the right path: Neither diet is universally better; the best choice depends on an individual's personal ethics, health goals, and environmental concerns.
Both diets can be nutritionally complete: With proper planning and, for vegans, consistent supplementation, both vegetarian and vegan diets can provide all necessary nutrients for good health.

Defining the Vegetarian Spectrum

Vegetarianism is a dietary practice that primarily excludes the flesh of animals, including meat, poultry, and fish. However, the term covers a range of eating patterns, and the level of restriction depends on the specific type of vegetarianism followed. These variations offer more flexibility than a strictly vegan diet and often serve as a stepping stone for those transitioning to a fully plant-based lifestyle.

Types of Vegetarian Diets

Lacto-ovo-vegetarian: This is one of the most common forms of vegetarianism. Followers exclude all meat and fish but still consume dairy products and eggs.
Lacto-vegetarian: Individuals on this diet consume plant foods and dairy products, but they exclude eggs along with all types of meat and fish.
Ovo-vegetarian: This diet excludes all meat, fish, and dairy products, but it allows for the consumption of eggs.
Pescatarian: While technically not vegetarian, this diet is often considered a semi-vegetarian eating pattern. It excludes meat and poultry but includes fish and seafood.
Flexitarian: This is a mostly plant-based diet that includes the occasional consumption of meat, fish, or poultry, offering the highest level of flexibility.

Unpacking the Vegan Lifestyle

Veganism represents the most restrictive form of plant-based eating. It's not only a dietary choice but often a comprehensive lifestyle rooted in ethical, environmental, or health motivations. Unlike vegetarians, vegans eliminate all animal products and byproducts from their diet.

Core Restrictions in Veganism

Vegans strictly avoid consuming or using any items from animals, including:

Meat, poultry, and fish: Similar to vegetarians.
Dairy products: Including milk, cheese, and yogurt.
Eggs: Not permitted, unlike in ovo-vegetarian diets.
Honey and other bee products: Excluded due to the involvement of animal labor.
Animal-derived additives: This includes things like gelatin (from animal collagen), casein (a milk protein), and carmine (a red dye from insects), requiring careful label reading.

Because of the extensive list of exclusions, veganism requires a greater awareness of food sourcing and ingredient lists compared to vegetarianism. For many, the commitment extends beyond the dinner plate to avoiding items like leather, wool, and cosmetics tested on animals.

A Side-by-Side Comparison of Restrictions

To clearly illustrate the differences, this table compares the dietary restrictions of various plant-based diets.


Food Category	Lacto-ovo-Vegetarian	Lacto-Vegetarian	Ovo-Vegetarian	Vegan
Meat/Poultry	No	No	No	No
Fish/Seafood	No	No	No	No
Dairy	Yes	Yes	No	No
Eggs	Yes	No	Yes	No
Honey	Yes	Yes	Yes	No
Gelatin	No	No	No	No
Casein/Whey	Yes	Yes	No	No

Nutritional Considerations and Challenges

While both well-planned vegetarian and vegan diets can be healthy, the greater number of restrictions in veganism creates more significant nutritional challenges. A vegetarian diet that includes eggs and dairy has easier access to certain key nutrients, simplifying meal planning.

Potential Nutritional Gaps for Vegans

Vitamin B12: Found almost exclusively in animal products, so vegans must rely on fortified foods (like some plant milks and cereals) or supplements.
Calcium and Vitamin D: While present in some plant foods, dairy provides readily available sources. Vegans need to seek fortified alternatives and potentially supplements.
Iron and Zinc: Plant-based sources of these minerals are less bioavailable than animal sources due to compounds like phytic acid. Vegans and vegetarians often need to boost absorption by pairing these foods with vitamin C.
Omega-3 Fatty Acids: Essential long-chain omega-3s (EPA and DHA) are found primarily in fish. Vegans can get precursors from flaxseeds and walnuts, but may need algae-based supplements for direct sources.
Protein: While adequate protein is achievable, vegans need to be more mindful of combining different plant-based protein sources to ensure all essential amino acids are consumed throughout the day.

Practical Impacts on Daily Life

The level of restriction also translates into practical differences in daily life, especially regarding food availability and social interactions.

Dining Out and Social Situations

Vegetarians: Often find it easier to dine out, as many restaurants offer dairy-based and egg-based dishes. It’s also simpler to be accommodated at social gatherings.
Vegans: Face more limited options when dining out or eating with friends, as they must scrutinize every ingredient to ensure no animal products or byproducts are present. This can be more challenging and require more advanced planning.

Food Shopping and Label Reading

Vegetarians: While they check for meat and fish, vegetarians generally don't need to be as meticulous with ingredient labels, especially if they consume eggs and dairy.
Vegans: Must read every label to check for hidden animal-derived ingredients like gelatin, casein, whey, and certain vitamins. This adds a layer of complexity to grocery shopping.

Finding the Right Fit for Your Lifestyle

The choice between a vegetarian and vegan diet depends on your personal motivation and goals. It’s not about which diet is “better” but which one best aligns with your values, health needs, and lifestyle.

If you are primarily motivated by health, both well-planned diets can offer benefits like lower cholesterol and reduced risk of chronic disease. If your motivation is ethical, the degree to which you want to reduce harm to animals will determine whether a vegetarian or a more stringent vegan approach is for you. For environmental reasons, a vegan diet generally has a lower carbon footprint, but both are more sustainable than meat-heavy diets.

Many find success by starting with a less restrictive approach, such as vegetarianism, and gradually moving towards veganism if they find it sustainable. Consulting with a registered dietitian can also help ensure all nutritional needs are met regardless of the path chosen.

Conclusion: Veganism is More Restrictive, But Choice is Personal

When asking is vegetarian or vegan more restrictive, the answer is unequivocally veganism due to its complete exclusion of all animal products and byproducts. This higher level of restriction influences everything from nutritional planning to practical daily choices like dining and shopping. However, the added discipline of a vegan diet can offer significant health benefits, though it demands more careful nutritional management, particularly for nutrients like vitamin B12. Ultimately, the right choice depends on individual values and lifestyle, and the journey can be a gradual one.

Frequently Asked Questions

The main difference is that vegetarians avoid meat, poultry, and fish, while vegans also exclude all other animal products and byproducts, such as dairy, eggs, and honey.

No, vegans do not eat honey. Because honey is a product of bees and involves animal exploitation, it is excluded from a vegan diet.

A vegan diet generally requires more nutritional planning than a vegetarian diet. Due to the complete exclusion of animal products, vegans must be more mindful of ensuring adequate intake of nutrients like Vitamin B12, iron, calcium, and omega-3 fatty acids.

Neither diet is inherently healthier. Both can be very healthy if well-planned and rich in whole foods. However, if not carefully managed, a vegan diet has a higher risk of specific nutrient deficiencies, particularly Vitamin B12.

Yes, both can face challenges, but it is typically more difficult for vegans. Most restaurants offer vegetarian options, but vegans must carefully inquire about ingredients to avoid all animal products, including hidden ones like casein or gelatin.

Since Vitamin B12 is not reliably found in plant foods, vegans must obtain it from fortified foods, such as certain plant milks and cereals, or through supplements.

Yes. Many vegetarians choose their diet for ethical reasons, particularly opposing animal slaughter, but feel comfortable consuming animal byproducts like milk and eggs, especially if sourced from what they consider humane producers.